Category: Uncategorized

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) 8 minute AMRAP: Partner A: 30 sumo deadlift high pull Partner B: Max calorie echo bike 90 seconds rest 8 minute AMRAP: Partner A: 30 hang power cleans Partner B: Max calorie ski 90 seconds rest 8 minute AMRAP:
 Partner A: 30 thrusters Partner B: Max… Read more »

CrossFit9 – CrossFit WOD Strength Death by Toes-to-Bar 15 Minute EMOM: 1st Min- 1 T2B 2nd Min- 2 T2B Increase by 1 rep each minute til 15. Metcon Metcon (Time) 3 rounds for time: 200m farmer carry 15 back squat 500m row L1: 95/65; B/P L2: 115/85, G/Y L3: 185/135; R/G

CrossFit9 – CrossFit WOD Weightlifting Clean and Jerk (14 minute EMOM) Work your way up to a heavy single C+J Metcon Metcon (Time) 8 rounds for time: 4 deadlifts 8 handstand push-ups 35 double unders L1: 96/65; push-ups or pike push-ups L2: 225/155 L3: 255/185

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: 40 calorie bike erg or echo 30 wallballs (20/14#) 20 box jumps 10 ring dips 3 rope climbs L1: 2:1 ground to standing L2: 3 rope climbs or 1 legless L3: 5 rope climbs or 3 legless

CrossFit9 – CrossFit WOD Strength Strict Press (4 x 3-5) Pendlay Row (3 x 8-10) Metcon Metcon (AMRAP – Reps) 5 x 3 minute AMRAP: 12 calorie ski or row 12 power snatches Max burpees over bar Rest 1 minute between AMRAPs. L1: 45/35 L2: 96/65 L3: 115/85 Score = total # of burpees

CrossFit9 – CrossFit WOD Strength Back Squat (20 minutes to find today’s 1RM) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit9 – CrossFit WOD Metcon Metcon (AMRAP – Reps) In Teams of 2, relay style… 15 minute AMRAP: 2 wall walks or 4 inch worms with push-up 10 box jump overs 14 DB snatches Rest 2-3 minutes 15 minute AMRAP: 100m run 12 pistols or 25 air squats 14 KB swings L1: 25/15; B/P; inchworms… Read more »

CrossFit9 – CrossFit WOD Strength Carry Complex (Time) SKILL 3-4 Rounds: 100m farmer carry 100m front rack carry 100m single arm OH carry (50m R/50m L) (Try to go unbroken within the round) Rest 1 minute between rounds L1: B/P L2: Y/B L3: G/Y 20 minute cap Metcon Metcon (Time) For time: 21*15*9*6*3 Power snatch… Read more »

CrossFit9 – CrossFit WOD Strength Deadlift (4 x 3-5) Accessory: 3 x 12 rower in-outs Metcon Metcon (Time) 3 rounds for time: 500m row 15 power cleans 10/6 strict pull-ups 200m sled pull L1: 45/35; rack pull-ups L2: 105/75; 3/2×45 lb L3: 155/105; 4/3x45lb

CrossFit9 – CrossFit WOD Strength Barbell Glute Bridge (4 x 8-12) Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40sWarm-up 1-2 sets, then complete 4 challenging sets Accessory: 3 x 10 split squat per side (no elevation) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 30 air squats 15/12 calorie echo bike 10 bench press L1: 45/35 L2: 115/85… Read more »